Back · Barbell
Barbell Wide Shrug
How to do the barbell wide shrug, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Barbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Hold a barbell in front of your thighs with an overhand grip set well outside shoulder width. Shrug your shoulders straight up toward your ears as high as possible, squeeze the traps at the top, then lower slowly back down. The wide grip shifts more emphasis across the upper back.
- 1Feel your upper traps and inner traps squeeze as you lift the shoulders
- 2Let the wide grip spread the contraction across the top of your back
- 3Hold the peak for a beat before lowering slowly
Common mistakes
- Avoid rolling the shoulders; shrug straight up and down
- Do not bend the elbows or use momentum to swing the bar
- Avoid jutting your head forward; keep the neck neutral
Muscles worked
The barbell wide shrug mainly works the upper traps, with the mid traps assisting.
- Upper TrapsPrimary
- Mid TrapsSupport
- ForearmsMinor
- Side DeltsMinor
Kovo programs the barbell wide shrug for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.